MUSCLE GROUP |
EX.# |
EXERCISE NAME |
SET 1 |
SET 2 |
SET 3 |
|||
REPS |
LBS |
REPS |
LBS |
REPS |
LBS |
|||
LEGS |
S3 |
Squats (Db) |
15 |
|
12 |
|
10 |
|
S47 |
Leg Extension |
10 |
|
10 |
|
10 |
|
|
S43 |
Lying Leg Curl |
10 |
|
10 |
|
10 |
|
|
S4 |
Lunges (Db) |
10 |
|
10 |
|
|
|
|
S48 |
Seated Calf Raises |
15 |
|
15 |
|
|
|
|
*S8 |
Standing Calf raises (Db) |
12 |
|
12 |
|
|
|
|
BACK |
S13 |
One arm row |
12 |
|
10 |
|
12 |
|
S14
|
Front lat machine pulldown |
10 |
|
10 |
|
10 |
|
|
*S15 |
Back extension lying on stomach |
12 |
|
12 |
|
|
|
|
BICEPS |
S25
|
Bicep curls (Db) |
12 |
|
10 |
|
12 |
|
S45 |
Cable Curl |
10 |
|
10 |
|
|
|
|
S52 |
Incline Bench Curl |
10 |
|
10 |
|
|
|
|
FOREARMS |
*S70
|
Wrist Curl (Bb) |
12 |
|
10 |
|
12 |
|
ABDOMINALS
|
S37
|
Twisted Crunches |
Fatigue |
Fatigue |
Fatigue |
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*S36 |
Crunches |
15 |
|
15 |
|
|
|
|